CrossFit – Wed, Sep 6

Westshore CrossFit – CrossFit

Warm-Up

AMRAP 6: (No Measure)

10 mountain climbers

20 jumping jacks

10 scap pull-ups

Skill Work

EMOM 8:

:30 crossover practice

WOD Prep

2 rounds:

1 strict pull-up

2 push-ups

4 air squats

6 double-unders

WOD

230906 (AMRAP – Reps)

EMOM 12:

Min. 1 | 6 strict pull-ups + 12 push-ups + 18 air squats

Min. 2 | Max-rep double-unders

– Score is total reps of double unders.
SX:

EMOM 12:

Min. 1 | 4 strict pull-ups + 8 push-ups + 12 air squats

Min. 2 | Max-rep double-under attempts

Cool Down

1 set:

1:30 lacrosse ball foot mash/side

1:00 standing pike stretch